Rear Workout Exercises

All Exercises -> Rear Exercises

(20) - Isolation (1) - Compound (12) - Dumbbell (5) - Barbell
(1) - Cable (1) - Ball

Rear Muscle

wrist extensors, wrist flexors, forearms, arm, forearm Muscle Anatomy

Function
The fuction of the forearms is for wrist extension, abduction, adduction and finger extension/abduction.
Training
Training the forearms is usually one of the easier muscle groups to train because when you use dumbbells your forearms are always working against gravity to hold onto the weights. If you plan on training forearms on their own day, pick a lower body day.Carpal Tunnel Syndome is associated with forearms and please take a break from forearm training if you feel pain or any irritation in your forearms.
butt, bum, rear hips, glutes, gluteus maximus, ass, lower body Muscle Anatomy

butt, bum, rear hips, glutes, gluteus maximus, ass, lower body Muscle Anatomy

The gluteus maximus is make up of upper fibers and lower fibers.
Function
The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.
Origin
The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.
Insertion
The insertion is onto the femur and tibia.
rear deltoid, shoulder, rounded shoulders, posterior deltoid, rear shoulder Muscle Anatomy

rear deltoid, shoulder, rounded shoulders, posterior deltoid, rear shoulder Muscle Anatomy

The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look.
Function
The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.
Origin
The origin of attaches onto the inferior edge (spine) on the scapula.
Insertion
The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.
Training
There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle.

Exercises

Picture

Name of Exercise

Reverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...

Reverse Curls
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...

Standing E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...

Preacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...

Barbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...

Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...

Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...

Hammer Curls
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...

Elastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...

Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...

Cable Curls
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...

21's
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...

Incline Dumbbell Curls
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...

Reverse Dumbbell Incline Curls
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...

Wrist Curls
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...

Standing Wrist Curls
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...

Wrist Extensions
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th...

Shoulder / Deltoid Extensions Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of...

Dumbbell Lateral Inline Shoulder Raise This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d...

Reverse Flies with Exercise Band Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a...

Machine Rear Deltoid Laterals
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...

Rear Raises (On the Ball) With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...

Elastic Band Rear Raises Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to...

What exercises can I do to reduce fat on my Rear muscle?

Spot reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot spot reduce (with the exception of liposuction), but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Rear. In other words, specifically exercising your Rear will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise
	Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin...
	Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi...

Plyometric Exercises

Image	Name of Plyometric
	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit
Image	Name of Flexibility Exercise
	Forearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the pictu...
	Back / Rhomboid Stretch: To complete this exercise complete the following: - Cross one arm in front of your body. ...
	Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhe...

Forum Discussions

6 Exercise Machines You Could Do Without	THE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t...
Forearms	I am lacking in bicep size compared to my forearms.I have hit the biceps fairly hard but still have not acheived much gain in size. Should I up the weight and go to failure on the biceps as well as doing negative excercises? Any help is appreciated....
Most Affective Way to Build Forearms size?	Hi, Im tryig to build my forarm size larger what exercise should I do to affectivley see results?...
Lifting pain	Sometimes when i lift i get this sharp pain,mostly in my right arm. I get them especially when i do dumbell curls. Its mostly right in the crease of my arm, sometimes it in my forearm. It feels like a tendon is being pulled. I try to be careful a...
I want to exercise!!!	I recently moved to Ottawa and promptly got hit by a car while biking home from work. Since then I have had physio but am still in pain and can't seem to do much. How do I stay in shape and exercise without using the injured parts of me? Please te...
hardgainer, hah!! i'm a no gainer.	help! i'm 46 and just started lifitng. it's been more than a year now, and my only progress has been with my forearms. why can't i put on any muscle? in fact, it seems the more i workout, the weaker i get. any suggestions?...
Types of Exercises & Techniques	I'm not really sure if this belongs here, but it seemed like the best fit, so here goes. For the past couple days, I've been doing some research into types of exercises and the techniques behind them and I'm getting them mixed up. The information ...
Forearm pain	I started working out again about 2.5 months ago after taking a few years off. I have noticed some pain in my forearms that I never used to get. It's about 1/2 way up my forearm on the outside. It seems to be right where the muscle and bone separate...